Monday 9/10 WOD:
For time:
Row 1000 Meters
20 Burpees Over Rower
40 Thrusters 45/35
Strength:
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
L-Seated Dumbbell Press x 8-10 reps @ 2011
Rest 90 seconds
Score is time
Tuesday 9/11 Skill:
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
Bulgarian Goat Bag Swings x 12 reps @ 3011
Rest 45 seconds
Side Plank Hold x 45 seconds each side
Rest 45 seconds
WOD:
12 min AMRAP
20 KB Swings
15 Wall Balls
10 Sit Ups
Score is rounds + reps
Wednesday 9/12 Skill:
Every minute, on the minute, for 12 minutes (3 sets) of:
Minute 1 – Wall Walks x 2 reps
Minute 2 – 50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
Minute 3 – Hanging Leg Raises x 6-8 reps @ 2110
Minute 4 – 50-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
WOD:
For max reps:
5 Minutes of Burpee Box Jump-Overs (20″/16″)
Accessory:
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds
Score is number of reps
Thursday 9/13 Skill
Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Inversion Practice
Station 3 - 20 DB Russian Twist (R+L = 1)
WOD
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes
Score is number of reps
Friday 9/14 Skill:
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 45 seconds
Single-Leg Glute Bridge x 10-12 reps each leg @ 20X1
Rest 45 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 45 seconds
WOD:
For time:
1200 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry
400 Meter Run
